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  1. #1
    Reinhardt is offline Senior Member
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    Default HSPU for Hypertrophy

    Comrades,
    i´ve fallen in love with the hand stand push up.
    How can i get the most out of it for hypertrophy of my shoulders?

  2. #2
    Chris Hansen is offline Senior Member
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    In the Bodyweight Bear thread a while back, Pavel has suggested 10 - 20 sets of 5.

  3. #3
    Reinhardt is offline Senior Member
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    Default

    That´s some serious work.
    So that would mean: Do as many sets of 5 until i know i won´t make 5 reps?

  4. #4
    Com. Stefan is offline Senior Member
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    I was one of the people trying Naked Warrior Bear (and will get back to it because it's awesome). Note that I never did HSPU, I did dips for pressing, but the same philosophy would apply. You can do it several ways:

    * Do 10-20 sets of half your RM. So if you can do 10 reps, then do sets of 5. I did each exercise twice a week.

    * Vary the number of sets from workout to workout.

    * When you can't get the number of reps prescribed (in the above example 5) you can switch to an easier variation, i.e. headstand pushups or pike pushups..

    * You can also drop the reps until you get all the sets (or at least more of them). This is what I did. I never went below 3 reps.

    * You could also try to call it quits, haven't tried that approach so I'm not sure what the results would be.

    If you try it out be sure to post in the original Naked Warrior Bear thread. I'm sure many would like to hear about your progress.

    Good luck!
    Last edited by Com. Stefan; 10-14-2011 at 04:13 AM.

  5. #5
    eraquol is offline Senior Member
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    get the food thing down and get high volumes of it weekly. ie. what was suggested earlier or the 'standard' hypertrophy of 4x12

  6. #6
    Chris Hansen is offline Senior Member
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    Quote Originally Posted by Reinhardt View Post
    That´s some serious work.
    So that would mean: Do as many sets of 5 until i know i won´t make 5 reps?
    That's how I understood it. It's the same idea as the Bear routine in ptp, just without adjusting the weight between sets.

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